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Barbell Rear Delt Row to Neck
Bent-over barbell row variation pulling high to neck targeting rear deltoids and upper traps for shoulder stability and posture improvement; emphasizes horizontal abduction with flared elbows.
About Exercise
Equipment
Barbell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Biceps, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
8/10Upper Traps, Mid Traps
Lats
6/10Biceps
4/10Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand feet shoulder-width, overhand grip slightly wider than shoulders on barbell. Hinge at hips with knees bent, torso parallel to floor, arms extended hanging bar below chest.
- Drive elbows wide and up, pull bar to neck or upper chest.
- Squeeze rear delts and retract shoulder blades at top.
- Hold contraction briefly.
- Lower bar slowly to full arm extension.
- Maintain straight back and flared elbows throughout.
- Repeat for reps.
Coaching Tips
Form Cues
- Elbows flare out wide.
- Squeeze shoulder blades together.
- Keep back straight.
- Lead with rear delts.
- Avoid swinging torso.
Breathing
Inhale during lowering, exhale as you pull and squeeze.
Tempo
3-1-1
Range of Motion
From arms fully extended below chest to bar contacting neck or upper chest with upper arms parallel to ground.
Safety
Safety Notes
- Use light weights to prioritize form.
- Engage core to protect lower back.
- Avoid if acute shoulder impingement.
- Stop if lower back pain occurs.
Spotting
Not typically required; use collars on barbell for safety.
Common Mistakes
- Rounding back during hinge.
- Using momentum to pull.
- Narrow elbow path.
- Incomplete squeeze at top.
- Excessive weight causing form breakdown.
When to Avoid
- Shoulder impingement
- Lower back strain
Flexibility Needed
- Hip hinge flexibility
- Shoulder external rotation
Build Up First
- Bent-over row proficiency
- Core bracing technique
Also known as
Barbell High Rear Delt Row, Rear Delt Barbell Row, High Pull Row
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